Medicine Ball Slam

Body region

• Core
• Shoulders
• Back

Muscles

Main

• Deltoid
• Latissimus Dorsi
• Rectus Abdominis

Helps

• Pectoralis Major
• Serratus Anterior
• External Oblique
• Gluteus Maximus
• Triceps

Holds

• Erector Spinae
• Transversus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Medicine Ball

Technique

1. Stand with feet shoulder-width apart holding a slam ball with both hands.
2. Raise the ball overhead and rise onto your toes with your body tall.
3. Slam the ball into the floor hard by driving the arms and bending at the hips and knees.
4. Pick it up, or catch it on the bounce if it is a bouncing ball, and repeat.

Cues

• Brace the abs and use the whole body to throw it down.
• Use a slam ball, which does not bounce, when you want a safe, hard slam.
• Keep the ball close to your body and aim just in front of your feet.

Common mistakes

• Throwing it only with the arms.
• Rounding the lower back hard on the pick-up.
• Using a bouncing ball that rebounds into your face.

Alternatives

• Medicine Ball Overhead Throw
• Medicine Ball Chest Pass